Blade Method Fitness – CrossFit
Warm-up
:60 Bike Moderate
:30 Hard
:30 Recover
20 In-Out Plate Jumps
10 BB Hang Power Snatch
25 Jump Rope
-Warm Up to starting HPS load
:25 Jump Rope
:20 Bike Hard
:40 Recover
Cinco De Wod VI (5 Rounds for reps)
5 Rounds:
AMRAP 3:
25 Double Unders RX=25 DU/25 Bar Hop OR 50 SU(2 for 1)
5 Hang Power Snatch- increase load ea round
-3 min rest
RX+ 75/55-95/65-115/75-125/85-135/95
RX 75/55-85/60-95/65-105/70-115/75
M55+ 65/45-70/50-75/55-80/60-85/65
*Scale: Barbell Load, HPS to Hang Power Clean
**Score total reps each round
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min ea side
3. Calf Smash w/KB: 5 min ea side
4. Forearm Smash: 3 min ea side
